For the rice

Add the rice to a small pan with 2 cups of boiling water and a pinch of salt. Bring to the boil on a high heat, then turn the heat down to low, cover and leave for 7 to 8 minutes.

Put a large frying pan on a medium heat. Use the back of a spoon to spread 1 heaped tablespoon of the korma paste all over the flesh side of the fish fillets. Add a lug of olive oil to the hot pan, then add the coley, flesh-side down. Cook for about 10 minutes, turning halfway when you've got some colour.

Check your rice – all of the water should have been absorbed by now so fluff it up with a fork and take it off the heat. Pop the lid back on so it stays warm.

Turn the heat under the fish up to high and throw in the greener half of your sliced spring onions. Stir in the remaining korma paste, coconut milk, coriander stalks and most of the fresh chilli. Let it bubble away for a couple of minutes until the fish is starting to flake apart. Taste your sauce and add a squeeze of lemon juice if it needs it.

Divide the rice between your plates then top each portion with a piece of coley. Pour the sauce over the top, then scatter over the reserved spring onions, chilli and coriander leaves. Serve with lemon wedges on the side for squeezing over.

For the rice

1 cup basmati rice

sea salt

Method

There's loads of coley (which is also known as saithe and coal fish) in the sea. Looks-wise it's more of an ivory colour than the snow white you're used to but it's beautiful, absolutely delicious, sweet, meaty, and melts in the mouth. Funnily enough cats have been enjoying it for years – lucky things – and sadly a lot of it is thrown overboard as bycatch. Coley is really versatile. Coley is often half the price of cod so you can feed twice as many people, or just save yourself loads of money.
Normally you'd start cooking a fillet of fish skin-side down, but I've gone flesh-side down here to really encrust the fish and get those flavours going. Korma is mild enough for kids to eat too and when something tastes this good, you'd be mad not to try it.

Add the rice to a small pan with 2 cups of boiling water and a pinch of salt. Bring to the boil on a high heat, then turn the heat down to low, cover and leave for 7 to 8 minutes.

Put a large frying pan on a medium heat. Use the back of a spoon to spread 1 heaped tablespoon of the korma paste all over the flesh side of the fish fillets. Add a lug of olive oil to the hot pan, then add the coley, flesh-side down. Cook for about 10 minutes, turning halfway when you've got some colour.

Check your rice – all of the water should have been absorbed by now so fluff it up with a fork and take it off the heat. Pop the lid back on so it stays warm.

Turn the heat under the fish up to high and throw in the greener half of your sliced spring onions. Stir in the remaining korma paste, coconut milk, coriander stalks and most of the fresh chilli. Let it bubble away for a couple of minutes until the fish is starting to flake apart. Taste your sauce and add a squeeze of lemon juice if it needs it.

Divide the rice between your plates then top each portion with a piece of coley. Pour the sauce over the top, then scatter over the reserved spring onions, chilli and coriander leaves. Serve with lemon wedges on the side for squeezing over.

Nutritional Information
Amount per
serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

For the rice

1 cup basmati rice

sea salt

Become a member of jamieoliver.com for free and access loads of lovely stuff around the site.
You'll get Jamie's latest recipes and food tips direct to your inbox, take advantage of exclusive promotions and offers, ask
Jamie and his team questions in the forums and enjoy your weekly newsletter too.

By submitting this form you consent to receiving news and updates from businesses in the Jamie Oliver Group of companies and the Jamie Oliver Food Foundation. You also agree to our terms and conditions found here.

I am not a robot.

We'd love to get to know you a bit better so we only send you

news and recipes that you want to read. If you've got two

minutes to spare, it would be great if you could answer a quick questionnaire.